Snack Food Checklist for the beach

17 Aug 2012

Posted by karen
karen's picture

This has been a summer of all summers for hot beach days. And when you have a house full of grandkids (those six beautiful kids you see above) -  that's a wonderful thing.

Our favourite beach for this energetic bunch is 20 minutes from home, and with the kids able (pretty much) to pack their own gear/bags, our "getaway" time is fairly quick.

That is, as long as the snack department is prepared - and some days that is Nana's department. 

To accommodate food sensitivities and health issues - and to meet our healthy, real food standard - our choices may be deemed different than the contents of other picnic coolers. But the proof is in the eating - coming home with empty containers (and sandy towels, toys and bathing suits) - without an aftermath of digestive upsets, but appetites asking "what's for dinner?!"

Here's a recent beach snack list - good for a couple hours of fun in the sun and sand.

- fresh fruit: cut up watermelon, cherries, fresh strawberries or blueberries - great finger food packed with phytonutrients and loaded with water

- bag of raw nuts that have been soaked (for better digestion), drained and rinsed - walnuts, hazelnuts, almonds, Brazil nuts (a special treat)

- sunflower seed paté (recipe below)

- eatmore energy bars (recipe below)

- plenty of bottles of water


Click → Printable recipe for Sunflower Seed Paté

Sunflower Seed Paté

Preheat oven to 350 degrees.

5/8 cup warm water

1/4 cup olive oil

1 onion, peeled and coarsely chopped

1/4 cup tamari (I substituted coconut aminos for non-soy option)

1 large potato, peeled and diced (I substituted sweet potato: a colorful, sweeter, healthier option)

1 cup raw, shelled sunflower seeds

1/2 cup whole-wheat flour (I substituted buckwheat flour for gluten-free option)

1/2 cup nutritional yeast flakes

1 or 2 garlic cloves (or 1/4 - 1/2 tsp. garlic powder)

1 - 2 tsp. dried herbs of your choice: I used oregano and basil


Combine all ingredients in a food processor or blender and blend until very smooth.

 Pour into two greased (or parchment-lined) fruitcake loaf pans.

Bake for 60 - 70 minutes or until set. Cool thoroughly, remove from pans carefully and wrap well in plastic. Store in refrigerator for up to 2 weeks or in the freezer for up to 3 months.

Serve with home-made pita chips or baked nachos, or by itself is delicious too! Also tasty cut in cubes and tossed on a salad.

(Baked in small fruitcake pans, this would make a great gift, if you can resist eating it all yourself!)

(Recipe adapted from The LEADING VEG Cook Book - printed by Vegetarians of Alberta, 2002


Click → Printable recipe for Eatmore Energy Bars 

Eatmore Energy Bars

1 cup shredded unsweetened coconut

1 cup raw sesame seeds

2/3 - 1 cup cocoa powder (or carob, for caffeine-free version)

1/2 cup peanut butter

1/2 cup almond butter

1 cup date pureé (soak dates for min. 25 minutes; pureé in blender or food processor, adding date-soaking water as needed).


Mix together coconut, sesame seeds and cocoa (or carob) in a bowl. Heat nut butters and date pureé together slightly for easier mixing - add to the dry ingredients in the bowl and mix well. Press into lightly greased 9x9 pan. Refrigerate for a couple hours to set before cutting to serve. Yum!!

Beach fare or otherwise, these two recipes  - new-to-me this summer - are fast becoming favourites.

What are your favourite healthy beach-picninc snacks? 


Renee @ FIMBY's picture

This brings back great memories. And these recipes rock! I will be recommending them. 

karen's picture

Isn't that the way with food - it carries connotations. And I like it when they'r good ones like these!

Laurie's picture

I'm about to try the sunflower seed pate - sounds deelish, but I just noticed there's no temperature listed for the baking.  I'm just assuming it's 350 F? But just thought I'd ask.  Anyway, thanks for such great ideas - keep 'em coming! ;)

karen's picture

Thanks for the heads up so I could fix it up. You're right -  the temperature is 350. I hope you like the pate.

karen's picture

It's so easy to make, isn't it? Glad you like it.

polkadotbabyshowerinvitations's picture

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